40 Min Glutes & Hamstrings Strength Supersets is Day 36 in Heather Robertson‘s HR12Week 5.0 program.
This is a great lower body workout that focuses on the glutes and hamstrings but you get also get some inner thigh work as well. I wonder if my inner thighs will be sore after those butterfly bridges!
The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
40 Min Glutes & Hamstrings Strength Supersets is 40:53 minutes; 55 second intro, 5 minute warm up and 3:40 minute stretch. Equipment: dumbbells, resistance loop/glute band, yoga block and fitness mat. Heather recommends medium to heavy dumbbells (25 to 55+ pounds). The weights listed below are what I used. You are using the resistance loop/booty band for the warm up. When the warm up starts it is already around Heather’s thighs, so have it on and ready. And when the warm up is over, she is not wearing it for the first exercise so remove it immediately.
- 1.5 rep sumo squat (stand with legs wide and toes turned out, hold one heavy DB in both hands, lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (one 60# DB)
- Sumo pulse (lower to bottom of sumo squat and pulse) (one 50# DB)
- Repeat #1 & 2 two more times
- Butterfly bridge (lay on back, knees are bent and open w/ soles of feet together, place one heavy DB on hips, raise and lower hips) (barbell @ 95#)
- Butterfly bridge pulse (same position as #4, keep hips lifted at top of bridge and pulse upward) (barbell @ 95#)
- Repeat #4 & 5 two more times
- 1.5 rep deadlift (lower to bottom of deadlift, raise halfway, lower to bottom of deadlift, raise all the way) (30# DBs)
- Stiff leg deadlift (full range) (hex deadlift bar @ 100#)
- Repeat #7 & 8 two more times
- 30 second rest
- Alternating side lunge (holding one DB goblet style) (one 30# DB)
- Hover lunge (bodyweight stationary alternating side lunge, remain low even when changing sides)
- Repeat #11 & 12 two more times
- Elevated bridge (single leg bridge–lay on back, one foot is raised, other foot is on yoga block, hold one DB at thigh of yoga block leg, raise and lower hips) (one 40# DB)
- Repeat #14 on other leg
- Repeat #14 & 15 two more times
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
IronPro looks very interesting though I am hoping it includes full body days as Max has been pretty ideal for me. I have done some of the new July workouts, with longer rest times. They are really good (especially using e.g. a single 17.5kg DB for Bulgarians and using the other hand to stabilise; definitely went deeper and had more DOMS from that than from using 2 x 10kg to do more shallow Bulgarians where I am overconscious of balance).
Slogging through those programs (especially Intent and those godawful finishers) will be a huge achievement though maybe not one you will be hastening to repeat immediately.:D
I also used to love the Firm!
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I also prefer doing Bulgarian lunges with one dumbbell rather than 2. I’m also fighting to stabilize during a 2 dumbbell Bulgarian, which I know is good for you so I do it when presented, but I also have horrible balance because of the metal in my heels.
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amazing work as always. Doing butterfly bridges with a barbell? Even bodyweight those are killer, so hats off to you!
Heather is really good at incorporating interesting variations and different exercises. I got a bit tired of all the stability ball rollouts in Caroline’s MAX program but started doing Heather’s dumbbell hamstring curls with a dumbbell between my feet lying prone on my aerobics step instead for some of those sets, and can definitely feel them in the hams a lot more.
I see you only have ten workouts of PE etc left- light at the end of the tunnel! What a marathon! Did you see Caroline is giving us two 75min Full body workouts at the end of this month? Sound perfect for a Saturday morning… I’m fascinated to see what she programs for those.
Keep going!
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Yes, I have 10 more workouts of Intent and 10 of PE. I am getting burned out on both of those programs but I’ve come this far, I’m finishing them. I have been checking out Caroline’s newest CGX workouts and I really like what I am seeing. I am especially excited about her upcoming Iron Pro program. Looks like she has roped me in for at least another year! I was going to take a break from CGX when my year expired in January but I am pretty excited about Iron Pro.
I am also getting tired of stability ball work. I am still feeling it though–it still fries my hamstrings.
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